If you're worried that you're going to fall forward during this exercise, try using more weight on your toes instead of being able to lean back against them. This will take the strain off of the muscles in front of your knees and reduce the strain on these joints, as well as the ones that are located lower in your back.Your chest should remain upright and fully open during this exercise. If you want to reduce the risk from your back slumping forward, try removing the bench behind you so that you have no support at all from behind. By keeping a neutral spine during this exercise, you'll also reduce the risk of back injuries and pain.

Place your feet against the platform and situate yourself correctly in the middle of the back pad to get onto the hack squat machine. The back pad should be approximately waist high which allows you to relax your upper body and rest it as you grasp handles for support. Your legs will extend over the leg curl bar, attached to the platform below your feet. When you complete the movement the feet will push against the weight stack, that controls the amount of weight is lifted. Hack squat machines help develop leg muscles and increases the strength of your quad and hamstrings. For the best results of this workout it is best done in a squat rack or cage with bars for safety.

Ideally, hack squats should be performed using a machine that is set to have you facing away from the stack of weights. The seat on this machine should be able to allow that your knees are bent at about 90-degree angles. Once you sit down onto the bench, you should place one foot in the back, so that only your other forward leg holds all of the weight of your body.

The hack squat machine can be available at most gyms or fitness centers that have the section for weight training. You can also buy your hack squats machine to use in your home fitness center. Hack squats equipment is cheap and simple to set up after you have received them out of the factory.